Try to take the meter, measure the circumference of the abdomen through the navel. Obesity is most at risk of heart attack is the accumulation of fat in the abdomen. Be careful if your abdomen circumference exceeding 102 cm for men and more than 88 cm for women. Even more so if you have high blood pressure or high cholesterol levels.

Likewise, among others warning Dr.dr. Siti Fadilah Supari, Sp.JP of Harapa We Heart Hospital, now the Minister of Health, in the archives seminar "Ways of Healthy Living With Heart Disease and Diabetes". In order to shrink the risk of heart disease, lower your weight. Set fiisk activities, thought patterns, and diet. Reproduce the following foods, according to David Edelberg, MD from Holistic and Internal Medicine at Illinois Masonic Medical Center, USA, to help reduce risk of heart disease.

1. Soluble fiber

Lots contained in the oatmeal (oats); brown rice; wheat bread (whole wheat bread); fruit eaten with skin such as apples, pears, guava; berpektin fruits such as papaya high; beans and legumes such as boiled peanuts ari-skinned, red beans, green beans, peanuts Tolo, soybeans. Soluble fiber cut the risk of heart disease by binding to LDL bad cholesterol (low density lipoprotein).

2. Folate

The main sources are green leafy vegetables. Including the local green vegetables, such as cassava leaves, papaya leaves, pumpkin leaves, bean leaves, leaf melinjo, fern leaves, kale, mustard greens / caisim. Legumes were abundant folate, including red beans, green beans, peanuts Tolo, soybeans. Folate reduced homocysteine levels in the blood, one type of amino acids that potentially increase the risk of heart disease.

3. Omega-3

Lots contained in fish, especially fish-rich sea in fat, such as salmon. If fresh or brackish water rich in fat, such as cork fish, catfish, milkfish fish, also contain omega-3, although there were not many. Besides the fish, omega-3 also found in nuts, such as peanuts, cashews, walnuts. But walnut is nuts omega-3 source of the best. In conclusion a number of research results mentioned omega-3 able to loosen the blockage of the arteries and make him relax. In addition, omega-3 also reduced bad cholesterol is VLDL (very low density lipoprotein), which contribute to the risk of cardiovascular disease.

4. Unsaturated fats (Fat monounsaturated)

Can be found in olive oil, olives, seeds (especially white and black sesame), and peanut oil. Unsaturated fats can lower heart disease risk, by way of reduced blood cholesterol levels. Unlike the highly unsaturated oils (polyunsaturated fat), efficacy of unsaturated oils are not easy to drop because of the oxidation process by reacting with hot air and cooking. To distance themselves from the threat of heart disease, should stay away from or avoid foods rich in saturated fats, such as meat, chicken, butter, fat cheese. Exacerbate saturated fat clot caused by the buildup of cholesterol. (idionline / NeT)

Writed By : Andi Imam

Sport is an important element which we understand is very beneficial to the human body, needs exercise in a balanced way that is not too much the same way that was never done sports activities. Many benefits can be gained from these activities, such as the smooth flow of blood thus reducing the risk of hypertension and cardiovascular disease, helps the metabolism process that smoothly, and does not create a rigid body. In the book Inquire Within Upon Everything quoted as saying that "Sport in the open air is the first important thing for the human body, but many ignore it because they want to manage their own time", and it is this which describe the state of society in urban areas, because many of us sometimes find excuses for not exercising, because they are part of so many people who do not understand the importance of exercise for body and soul.

Many things can be obtained from the exercise, because it is very good and important, so good to research experts say that exercise can make life much longer. However, exercise does not need excessive, excessive exercise is as bad as too little, excessive exercise will have a negative effect because it gives the opposite effect because it is not giving freshness to the body but only the physical exhaustion, muscle, hormone imbalances, and the body system become weak. So should someone to sport enough for 20 minutes a day or 60 to 75 minutes a week.

Start with light stuff, cycling in the morning, aerobics, or brisk walking for 20 minutes will make the body more fresh and healthy both physically and soul. Here are some of the benefits of exercise for you (Marsden, Kathryn):

1. Sports provide a better sense
2. Sports provide more excitement and energy
3. Sport keeps you warm
4. Exercise good for bones
5. Sports maintaining ideal body weight
6. Sports makes the heart and lungs felt more strongly
7. Sports makes better sleep / sleep
8. Sports help you enjoy life
9. Sport your depression away
10. Sports became the best stress repellent ever discovered.

Sports and Health Body

Sports are closely related to the field of nutrition, exercise metabolism processes a smooth one, which helps expel toxins in the body and reduce acidity in body tissue known as detoxification. Detoxification process carried out during the exercise to make the remaining substances in the body that are carcinogens through sweat during exercise.

In addition to indirectly useful to the process of dumping toxins in the body, exercise to keep your ideal weight. If the excess weight, exercising regularly and consistently make the falling weight without having to go on a diet that torture, once again I said for good metabolic processes. To remove fat, heart rate and speed up multiply in sweat and panting a bit and of course that we can get from mild and sport enough.

Experts say that exercise can burn calories by quite a lot, compare it to just sit there, you'll only be burning calories as much as 75-100 calories per hour different from the case with when we exercise that can reach up to 500 calories per hour. And of course this is more efficient and effective in maintaining weight loss than diets that many obese and overweight patients who dreamed of having an ideal weight.

But for people with certain diseases and the elderly who of course had to avoid fatigue or feeling tired because of his health at risk is recommended to do light and activity it as part of the smooth movement of blood flow and metabolism processes. For a person suffering from a disease that is not advisable to feel fatigue can take the kind of gentle exercise that can be done by anyone, ex sit in the morning to do a little movement or meditation with a circulation of air through the nose and mouth or take a yoga class. For elderly patients, sometimes many are reluctant to exercise for reasons that are really painful for those of inflammatory arthritis, so that should make as little movement as possible. The solution is to avoid extreme movements and even better if you have gymnastics instructor who knows the movements beneficial for the elderly.

There are tips for starting a good exercise for lazy people who do that (Marsden, Katrhyn):

1. Select sport you really like
2. Creative
   If you feel unattractive, look for the option exercise your own
3. Start slowly
4. Always warm up first
5. Make sure you feel comfortable
6. Limit yourself

Do not exercise until you feel pain or discomfort, stop!

7. Think twice before you decide to jog
8. Do not set unrealistic goals
9. Patient
   If you wish to lose weight in quick time then it would not be possible, therefore, be patient through this activity.
10. Plan your walk
11. Take time
12. Make changes

Make your menu a different sport every day, creative!

13. Exercising with music accompaniment
14. Find a friend
15. Participate in exercise class
16. Do not let your age hinder
17. Give yourself an incentive

Tell yourself that you are not going to do something before you exercise

18. Compliment yourself

Tell yourself that "I've done" and maintain the consistency that is in you.

FACTS :

• Globally, there are more than 1 billion overweight adults, at least 300 million of them obese.
• Obesity and overweight pose a major risk for chronic diseases, including type 2 diabetes, Cardiovascular disease, hypertension and stroke, and certain forms of cancer.
• The key causes are increased consumption of energy-dense foods high in saturated fats and sugars, and reduced physical activity.

OBESITY AND OVERWEIGHT

Obesity has reached epidemic proportions globally, with more than 1 billion adults overweight - at least 300 million of them clinically obese - and is a major contributor to the global burden of chronic disease and disability. Often coexisting in developing countries with under-nutrition, obesity is a complex condition, with serious social and psychological dimensions, affecting virtually all ages and socioeconomic groups.

Increased consumption of more energy-dense, nutrient poor foods with high levels of sugar and saturated fats, combined with reduced physical activity, have led to obesity rates that have risen three-fold or more since 1980 in some areas of North America, the United Kingdom, Eastern Europe, the Middle East, the Pacific Islands, Australasia and China. The obesity epidemic is not restricted to industrialized societies; this increase is often faster in developing countries than in the developed world.

Obesity and overweight pose a major risk for serious diet-related chronic diseases, including type 2 diabetes, cardiovascular disease, hypertension and stroke, and certain forms of cancer. The health consequences range from increased risk of premature death, to serious chronic conditions that reduce the overall quality of life. Of especial concern is the increasing incidence of child obesity.

WHY IS THIS HAPPENING?

The rising epidemic reflects the profound changes in society and in behavioral patterns of communities over recent decades. While genes are important in determining a person's susceptibility to weight gain, energy balance is determined by calorie intake and physical activity. Thus societal changes and worldwide nutrition transition are driving the obesity epidemic. Economic growth, modernization, urbanization and globalization of food markets are just some of the forces thought to underlie the epidemic.

As incomes rise and populations become more urban, diets high in complex carbohydrates give way to more
varied diets with a higher proportion of fats, saturated fats and sugars.At the same time, large shifts towards less physically demanding work have been observed worldwide. Moves towards less physical activity are also found in the increasing use of automated transport, technology in the home, and more passive leisure pursuits.

HOW DO WE DEFINE OBESITY AND OVERWEIGHT?

The prevalence of overweight and obesity is commonly assessed by using body mass index (BMI), defined as the weight in kilograms divided by the square of the height in meters (kg/m2). A BMI over 25 kg/m2 is defined as overweight, and a BMI of over 30 kg/m2 as obese. These markers provide common benchmarks for assessment, but the risks of disease in all populations can increase progressively from lower BMI levels.

Adult mean BMI levels of 22-23 kg/m2 are found in Africa and Asia, while levels of 25-27 kg/m2 are prevalent across North America, Europe, and in some Latin American, North African and Pacific Island countries. BMI increases amongst middle-aged elderly people, who are at the greatest risk of health complications. In countries undergoing nutrition transition, over nutrition often co-exists with under nutrition. People with a BMI below 18.5 kg/m2 tend to be underweight.

The distribution of BMI is shifting upwards in many populations. And recent studies have shown that people who were undernourished in early life and then become obese in adulthood, tend to develop conditions such as high blood pressure, heart disease and diabetes at an earlier age and in more severe form than those who were never undernourished.